Nutrition Tips

White grapes provide us with vitamin K and folic acid, as well as other vitamins such as B1, B2, and B6, in addition to niacin and a small amount of vitamin C. Among the minerals, they are especially rich in potassium, but also contain calcium, iron, iodine, zinc, sodium, phosphorus, fluoride, copper, and manganese.

Like all fruits, their water content is very high—more than 80% of their composition. They provide three types of sugars: glucose, fructose (in almost equal parts), and a small amount of sucrose. Approximately, the amount of these simple carbohydrates is equivalent to 3 teaspoons of sugar per 100 grams of grapes.

We must take into account the amount of sugars provided by fruit within a balanced diet, since within the 55–60% of total caloric intake supplied by carbohydrates, simple sugars should not exceed 10% per day. A poor way to balance this would be to avoid eating fruit in order to consume soft drinks, for example, since sugary beverages only provide sugar without any additional nutrients, while fruits are packed with vitamins and minerals.